Dumbbell Hang Clean and Jerk
Description
The dumbbell hang clean and jerk combines a hang clean with a jerk using two dumbbells. Starting with dumbbells at mid-thigh (hang position), you explosively clean them to the front rack, then dip and drive them overhead in a jerk motion. Builds explosive power with dumbbells.
Muscle Group
Equipment Required
Dumbbell Hang Clean and Jerk Instructions
- Stand with feet hip-width apart holding dumbbells at your thighs, palms facing back.
- Hinge slightly at the hips. Dumbbells at mid-thigh (hang position).
- Drive your hips forward explosively. The dumbbells rise along your body.
- Catch them at your shoulders in the front rack position.
- Immediately dip your knees and drive the dumbbells overhead with explosive leg drive (jerk).
- Lock out overhead. Stand tall.
- Lower the dumbbells back to the rack, then to the hang position.
- Use moderate weight. Aim for 5 to 8 reps.
Dumbbell Hang Clean and Jerk Form & Visual
Dumbbell Hang Clean and Jerk Benefits
- Builds explosive full-body power
- Combines clean and jerk with dumbbells
- Excellent conditioning exercise
- Develops bilateral overhead stability
- Easier to learn than barbell version
- CrossFit staple movement
Dumbbell Hang Clean and Jerk Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps (jerk drive)
- Anterior deltoid
- Triceps brachii
- Core (heavy stabilizer)
